Ok I have not put in anything lately..  My fault but I been busy..  

I did a 5k run a less then a week after the Buffalo Tri the CDI Back in Shape run that is held by the northwestern Collage of health.  Jim was there and was Kristen.. Kristen ran this last year and thought I give it a go since I have not done a 5k yet this year.. I was just going to do a 8 min pace but of course I got going and I did better then that.. only problem is I went by the last water stop I was out of breath and needed to walk I need to do better in the Cardio training for these quick fast runs..

any way I did a PR 23:35 Great time for me.  

I decided to do a 10k in Excelor MN on July 4th and then 8 days later Lifetime Fitness Triathlon.

Have a great 4th weekend to family and friends